February 18, 2016

Thursday 160218

Speed Rounds Each For Time:

Rd 1 = 250m Row – 16 Thrusters -16 Pull-Ups

Rest 2min

Rd 2 = 250m Row – 16 Power Cleans – 16 Ring Dips

Rest 2min

Rd 3 = 500m Row – 11 Thrusters -11 Pull-Ups

Rest 2min

Rd 4 = 500m Row – 11 Power Cleans – 11 Ring Dips

**Barbell Loads, use a tough weight, but unbroken, 75/55, 95/65, 115/80, 135/95.

Post load and each rounds time to responses.

Laura & Cindi

31 thoughts on “February 18, 2016”

  1. Strength: 6 sets of 5 reps (705-80% rx) ended up near 75%
    1set: tempo (4 down, 2 at bottom, 1 up, 2 pause @ top)
    185#
    2nd: speed reps – 185
    3rd: tempo -185
    4th: speed – 185
    5th: temp – 275#
    6th: speed – 275
    *
    WOD as rx’d – did parallel bar dips, 115# thrusters and PC
    Total time 19:41 (-6 min)=13:41
    Rd 1: 3:12
    Rd 2: 3:12
    Rd 3: 3:47
    Rd 4: 3:30

  2. “active rest day”

    Back Squats all @ 65#

    WOD w/35# thrusters, 55# cleans, and bar dips
    Rd 1: 3:31
    Rd 2: 4:03
    Rd 3: 4:15
    Rd 3: 4:11
    Finished exactly at 22:00

  3. Tempo and Speed squats with #185

    Wod with #95

    16:25

    Stone got 16:27 (yeah I snitch for a living)

    Best part of my day was smoking little Stephanie on this wod. She’s so smug and really arrogant at 5am! Write that down in your little book Steph.
    O2/18/2016 Dupler beat me..bad!!

  4. Strength
    Back Squats
    4 @ 245 Tempo
    5 @ 245 Speed
    5 @ 225 Tempo
    5 @ 245 Speed
    5 @ 225 Tempo
    5 @ 245 Speed

    WOD w/ 115# (only broke 16 PC and Dips)

    2:11
    7:33
    13:something
    18:27 total

  5. Nice pic ladies!

    Back Squats (Tempo and Speed) @ 135#

    WOD as Rx’d w/ 80# = 20:30-6 = 14:30…..everything felt like a struggle today! 🙁

  6. Tempo Squats 4:2:1 @ 240
    Speed squats @ 240
    Great job on the squats Dominic.
    *
    WOD w/ 95
    2:16
    2:46(7:02)
    3:37(12:39)
    3:34(18:13)
    -12:13

  7. Back squats:
    5 @ 135# tempo
    5 @ 165# speed
    5 @ 185# tempo
    5 @ 185# speed
    5 @ 185# tempo
    5 @ 185# speed

    WOD w/ 95#:
    19:18 – 6:00 = 13:18

  8. Back Squats (tempo and speed) @185#
    Wod w/75#
    Substituted Pull Ups for Ring Rows, and Ring Dips for Bar Dips

    Time: 21:18-6.0= 15:18 Tough WOD!!!

  9. Thanks for letting this Cali/Dewey girl hang for a WOD!

    Back squats Tempo and Speed @135

    WOD @ 65# need to learn how to kip those ring dips!

    First round 3:13 can’t remember the rest.
    21:09 finish

    Great gym, great wod. If you guys get to Carlsbad California (San Diego) Come see me!

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